1 . Calcium
Although the most abundant mineral nutrient in a human body is calcium, a majority of adults do not get even half the required amount they actually need every day.
We all know a wide array of calcium-rich food can easily resolve this issue, but you can always prevent a deficiency by taking supplements.
A wide array of products is available The most common forms are calcium carbonate, calcium citrate, calcium hydroxyapatite, calcium gluconate, calcium phosphate and calcium lactate.
Broccoli is really a very good natural source of calcium. The RDI (Recommended Daily Intake) is 800 mg for adults and 1000 mg for women (after menopause).
Some of the nutritionists recommend a minimum total intake of approximately 1200 mg of calcium daily but you know what?
You will have to eat about 75 florets of broccoli to meet the need of 1200 mg of calcium.
As always we cannot run away from the truth that the lower the levels of calcium in a body the more pills we might eat.
The majority of the body’s calcium is stored in the bones and teeth. Naturally, our body needs a lot of calcium for the purpose of producing the hormones and enzymes that regulate digestion and metabolism. To have enough of this mineral nutrients available in the blood to perform vital functions, the body steals it from the bones.
Getting enough calcium throughout life is a central factor to maintain bone and teeth, prevent progressive bone loss and osteoporosis. Not only this, calcium also aids heart and muscle contraction nerve impulses and blood clotting. Lowering blood pressure, reducing hypertension and easing heartburn may also be added to its benefits.
2 . Zinc
Does needs zinc, right? Zinc is essential for enzymes and these enzymes are then responsible for manufacturing DNA and healing wounds.
Although zinc is a component crucially important for a strong immune system which ultimately helps fight the common cold.
Surprisingly a number of people do not get enough of this vital nutrient.
One can never do without zinc as this essential nutrient is required in almost every cell of the body. They are in your muscles, skin, bones, kidneys, pancreas, eyes, liver, and in men, they are concentrated in the prostate.
Dismally, zinc is not produced in the body so we have to depend on external sources for its supply
Taking adequate measure of zinc daily may help in treating serious illness such as fibromyalgia, lupus, rheumatoid arthritis and possibly multiple sclerosis.
Zinc exerts a lot of beneficial effects on various hormones and enhances fertility in both men and women. It may also shrink an enlarged prostate and improve insulin levels and so it may help people with diabetes.
Ideally, 30 mg of zinc intake is thought to be the optimum dose but the RDI is 12 mg. A very rich source of zinc is Sunflower Seeds, for vegetarians, but as always we can absorb 6 mg of zinc (half of RDI) from 115 g of sunflower seeds.
3 . Potassium
Potassium is the third most needed mineral nutrient by the cells of the human body and they tend to regulate blood pressure and prevent heart diseases and stroke. It is a known fact that potassium is the third most abundant mineral after calcium and phosphorous in our body.
Most importantly potassium in all forms are found in the cells and a study shows people having plenty of potassium in cells have low blood pressure when compare with those who have little potassium.
Primarily potassiums converts the glucose (blood sugar) in the body to glycogen (stored energy) and reserves them in muscles and liver. Women having low potassium intake get under the risk of fatal stroke as per investigation men who consumed less potassium were victim strokes 2.5 times than the men who consumed plenty of it.
As per RDI, the potassium intake is about 2000 mg to 5500 mg, but one may need more in case of high blood pressure. And again, two large naval oranges provide only 500 mg of potassium, which is one-fourth of we daily needs.
4 . Magnesium
Magnesium is known to be one of the most important and trustworthy mineral nutrients for good health at all times.
According to a study report, it was understood that magnesium helps prevent and combat many serious chronic diseases as they play a vital role in the enhancement of approx 300+ enzymes in a human body.
There are about 28 grams of magnesium in an average human body. Though it is a very small amount, it plays a huge role in our body’s functioning.
Due to over and excessive consumption of processed food in our daily diet magnesium gets depleted rapidly. It is also destroyed in case of stress, certain medications or diseases, and intense physical activity. This makes supplements a must for optimum and balanced health.
Magnesium is involved in energy production, nerve function, muscle relaxation, and bone and tooth formation. In conjunction with calcium and potassium, magnesium regulates heart rhythm; it also plays a role in the production and use of insulin.
Since it relaxes the tissues and muscles, it becomes very useful at times of sports injury, widespread pain in the muscles and bones, areas of tenderness, and general fatigue
The RDI for magnesium is 320 mg for men and 270 mg for women daily. Higher doses are required to prevent or treat specific diseases, as well as for women who take oral contraceptives. One would need to eat 3 heaped cups of wild rice to meet the daily needs of magnesium.